Workout While You Work
You've got a very hectic schedule today. Up at 5am to make it to the office by 7am. You have a meeting after work, which will make for a very long day. Sounds like you won't have the time to get your workout in today. While you can't just start doing jumping jacks in the middle of the office, there are some exercises that you can do in your office at your desk - without anybody knowing. While this may not be a full-scale workout, these moves will let your muscles know that you still care.
Complete 1 set
15 - 20 repetitions of each exercise
Squats
Stand sideways at your desk with one hand flat on top of it for balance. Sit back into a squat making sure that your weight is on your heels and that your knees do not move past your toes. Hold in the squat position for 5 seconds. Press off your heels as you lift back up into standing position.
Plies
Stand facing your desk with your hands flat on top of it. Position your feet about two shoulder widths apart with toes pointing outward. Lower your hips down toward the floor, keeping your knees pointing in the same direction as your toes. Hold this position for 5 seconds. Using your leg muscles, press yourself back up into standing position.
Leg extensions
While sitting at your desk, extend one leg, and squeeze the muscle on top of your leg at the fullest extension. Hold this for 5 seconds then release back to start.
Seated calf raises
Start with your feet flat on the floor, hip width apart. Come up onto the balls of your feet and contract your calf muscles. Hold this for 5 seconds, then slowly lower your feet back to the floor. For added resistance lay the yellow pages or your briefcase across your lap.
Isometric Bicep curls
Start with your right arm down at your side with the palm of your hand facing forward. Make a fist with your left hand and push it into the right palm, holding the resistance. Hold for 5 seconds then release.
Desk Pushup
Stand a few feet away from your desk with both your hands against the edge. Exhale as you lower your chest down toward the desk, stopping a few inches away. Then push yourself up to start. This will work your chest, triceps and shoulders.
Desk Crunch
Sit tall in your chair with your feet flat on the floor about hip width apart. Contract your lower abdominals. Hold the contraction. Engage your upper abdominals by gently rounding your upper back and moving your rib cage down toward your belly button. Hold for 5 seconds then return to start position.
Mini Stretch Routine
Sit down, straighten your legs out and exhale as you reach for your toes. Roll back up into sitting position. Then hold on to the edge of your desk. Push your chair away from your desk. Pull your abdominals in, tuck your head in toward your chest and round your back. Now stand up with your feet about hip width apart and reach up over head with one hand while your other hand is supporting you on your hip. Switch to the other side.
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